Refresh Fitness

Week 1: Voted by her peers at QCCS Moves for Best Attitude! Go Lila!

Week 2: Best Effort…@ coming soon!

Week 1️⃣, Day 1️⃣
The focus today was core movements. They can tell you about the transverse abdominus and how to engage their core. They can show you how to make a bodyweight squat more challenging. They also participated in a mindfulness session….and according to their notes….that was one of their fav parts of today!
Teach healthy habits! Teach them how fun fitness can be!
Sign them up for Week 2️⃣ here ($25) :
https://docs.google.com/forms/d/1mMqYfCt7koqvP8cd58GTyi-YSuiojtC9h1UdhSiJ9eI/edit

I am very excited to lead this effort this summer! This is open to anyone entering grades 6th - 12th in Fall 2024.

Register here: https://forms.gle/9jzcXMqs9PNBLjwd8

QCCS Moves will inform participants on how to use proper technique, what exercises work different muscle groups, how to avoid fitness related injuries, and the importance and usefulness of this information.
Participants will also learn about mindfulness and how it works together with fitness to develop greater self-awareness,
enhance their ability to manage stress, and improve their overall well-being.
This is NOT sport-specific, but it will enhance one's core foundation to apply sport specific movements as they grow.
The program will focus on warm ups, foundational movements, mobility, agility, coordination movements, speed and cardio, stretches....and how to make it fun, of course!!

Classes are posted for April!
See link in commnents.

I want to take some time to highlight someone who has chosen every day to be disciplined in his new, healthy lifestyle and how rowing has saved his life. This guy is an inspiration and you need to hear his story!!! Meet Nathan.

In late 2020, I had the pleasure of coaching Nathan's wife, Arika, in a 12 week rowing personal training program. Eventually, Arika's mom joined. And little did I know it would be a family affair in the future.

As with anybody, life has a way of knocking you down. Although you get up and fight back, sometimes those blows happen over and over before you can get one foot sturdy to stand back up. Nathan had that struggle for over a year. He CHOSE to get back up and make a change: exercise, improve eating habits, and supplements that fit his lifestyle. Although he loves running, his body said no more. So, he chose rowing. With rowing tips from his wife (that I'm sure he didn't argue with, right Nathan? 😉 ), he CHOSE to execute his goals which resulted in 300,000 meters in 31 days. That is over 186 miles. He rowed himself past Valparaiso, IN! He also shed 18 lbs, a 5% reduction in body fat, and gained the mental clarity he's missed for too long.

In February, he participated (for the second time) in a rowing challenge the Refresh Crew has been attending in Iowa City for 6 years! He brought his son along and it was an awesome father/son bonding time. Last year, Nathan's 500m race time was 1:41.9. This year his race time was 1:34.8 (PR)!!!!

I'm ecstatic that Nathan chose rowing as his go to. I think he would have dominated anything he tried; the FAITH in himself was all he needed.

Next steps for Nathan....keep choosing to dominate every day, get ready for IIRC next year....and maybe work his way to teaching Refresh Fitness rowing classes? Who's in!?!?! That would be 🔥!!!

Women’s Open 4 x 500m relay DEFENDING champs!!!!
Great job ladies!!!!
Kelsey K Lasack, Carrie Lupton, Kristie Marie, Jenna Fraser

Women’s 500m open silver medalist! So proud of you Ms Kristie Marie!

Men’s 1k meter open champion! Good job Nathan!!
Arika Faith

Kids race winner! Way to go D!

Today was our favorite rowing weekend of the year! I think I can speak for everyone when I say that we all had so much fun!

Mark your calendars for next year! Second weekend of Feb!

Monday, Jan 15th at 900am. Sign up on the website in the comments!

Need a lunchtime pick me up? Try out this virtual class on Monday!
30 minutes start to finish. Includes warm up and cool down!
Beginner to experienced rowers invited!

Let me help you get started on the indoor rowing machine! A virtual beginner class is scheduled this Saturday at 830am via Zoom! Sign up below.

You can Zoom with any device, anywhere! Just pop in those ear buds!

Let's kick the New Year off right with a 30 min class tomorrow morning!

LINK:for classes Check out this Facebook Post designed by refreshfitnessqc.

The classes for next week are up on the website. RIP on Thursday AM and MODES on Friday AM.

Looks like the website has something new for us!
Just one more login and password to remember! 😉

Should be good to go for the rest of the month now!

The cart portion of my website is still inactive.
If you want to book a class (THIS WEEK ONLY), please review the calendar and either Venmo (Bree-Martin-22) or PayPal (). Please mark the classes you want in the notes section when you send your payment.

All classes must be bought before 8pm the day before the scheduled class so I can ensure you receive the Zoom link in time.

The link to the calendar of classes is in the comments.

Since this creates a lot of manual work for me, I had to decrease the amount of classes I teach this week so I can function in my life. 🤣🤯 Three vball games and a 4 game tournament on Saturday. 😳

September classes are up on the website! Check the comments for the direct link!

I've had over 19 years of experience in working with the military, so I knew what kind of excellent work ethic and attentiveness Greg would bring to his rowing workouts. When reading his answers below, you are going to learn about things he has overcome to get where he is today. He also tells you how he has adapted fitness into his lifestyle of being a dad, working full-time, and still having hobbies. I'm so glad Greg took the time to learn about rowing. His wife, Stacie, is very supportive since she is an indoor rower herself. Now, they can do workouts together! Give Greg some "💙" or "👍" and/or praise him with some comments below!
You're amazing, Greg!!!!

1) How has indoor rowing helped your health/fitness goals?

As a Type 1 diabetic, I've always been a bit hesitant to push myself too hard. My time in the Military ended with the Type 1 diagnosis; so losing the physical stamina was very hard to deal with. Over the years I have tried numerous different things to try to get back into shape; but never quite had the luck of doing it well. I have been a runner most of my life; but not knowing if I was 'hitting the wall' or having a low blood sugar was very difficult to deal with. I also don't go about things less than 110%; so, when I would try something, I would typically push myself too hard and have to deal with whatever situation I put myself into.

I first started improving my eating habits by starting Weight Watchers last November. That was a challenge for me, as not only being a diabetic; but also having Celiac Disease (no gluten!) I worked hard to cut weight first, and drop down to a more 'respectable' weight - then I focused hard on building my core and restarting my cardio. The work is never done - but I really appreciate the workouts!

2) What is some inspiration or advice you can give to other men regarding indoor rowing?

Rowing has made it so much easier for me, because I'm in a 'stationary' position - not too far from my blood glucose meter, sensor and glucose (if needed). I get a phenomenal workout, (>80% of your muscles...right?), and can still have the confidence that if I push myself 'too hard'; I can still maintain control. It's such a solid workout that I never appreciated before. I've watched my wife Stacie take your classes and compete with the rowing team in Iowa City a couple of times - and it really interested me to do this.

During our last class, we worked on doing a relay (though I can't share too many details!) I really thought back to my time in the Military, and training with US Navy Divers, in preparation for going to Dive School. Instead of doing all of the flutter kicks, 8-count body builders, etc. - there is still a TON of core work! This really brought me back to earlier days, and opened up the challenge to me to not only better myself - but push me to better times, techniques, etc. It's amazing how little tweaks in your technique can have such a momentous impact on your overall workout. I literally fell off and crawled after my last class workout. If that doesn't count as giving it your all - nothing does!

3) What is your favorite rowing cue?

Hmm....good question. With my Engineering background, I really appreciate the Force Curve - which can also relate directly to an engine, (and I'm a car guy!) I like hitting the 'catch' at just the right moment, which honestly always feels a bit early - but the proof is in the pudding!

4) What do you do when you're not taking rowing classes?

Work - too much! I tell people, "I sit behind a computer and get fat all day...", and there's some truth to that! The life I lead is too sedentary for me, and I really needed this to get out of that habit and more of a total-body workout. I'm a Dad, husband and friend. We are very involved with our church, and I do my best to get some 'wrench time' on my 1966 Mustang, (still in progress!)

Thank you to for letting me try out the Concept2 Bike Erg this morning! As you can see, it did its job. I’m glistening! 😅💦

Have you noticed, when we highlight our rowers it's not about what they've accomplished in their workout. It's about their character, willingness, respect, acceptance, inspiration, humanity, etc. It's always more than just fitness. No one fits this better than our beloved Mary from Quiet Strength Health and Performance. The sweetest, kindest, admirable, hardworking, and compassionate woman. Those who know her are blessed to know her! Her work ethic is undeniable. She is a leader and living out her legacy.
Enjoy getting to know Mary a bit more! Give her a "👍", throw her some "❤️", or leave a positive comment!

1️⃣How has indoor rowing helped your health/fitness goals?

Indoor rowing has been monumental in helping me reach my health and fitness goals. I consider myself as somewhat of a private person when it comes to my personal life, but this is important for people to hear. Four years ago I had a bilateral mastectomy. The indoor rowing and core workout Bree puts us through has put my strength and fitness to maybe even more than prior to surgery. The support, regiment, and expertise Bri has shared in class has been the reason for that. (And my son, Matt, signed me up). So I guess the point being, that we never stop trying, working, pushing no matter the obstacles. If at age 71, a set back or two, I know, one should never stand still, but keep moving forward. Being at the gym with Bree leading, a great rowing partner like Zack, and all the support of the "gym family", I am stronger than I've been in 4 years.

2️⃣What is some inspiration or advice you can give to other women over the age of 60 who want to start down their fitness path or who are struggling to keep their fitness routine going?

For sure there are days I drag my feet going, but I go and when I get there I am so happy I did. Ok, I may walk away with my butt kicked some days, but totally worth it and such a sense of accomplishment when finished. Keep pushing, keep trying, don't give up.

3️⃣What is your fav rowing memory?

Not sure if I have a favorite memory, so many funny instances, but when Bri gives us the plan for the day and it's a killer routine, Zack and I look at each other and our eyes are saying what we can't say out loud.

4️⃣What is your fav rowing cue?

Cues that help me the most are the reminders on my form. Those help me correct what I'm doing wrong and truly give me a much better workout. Oh and for sure the countdown "3,2,1", meaning the end of a strenuous portion of a workout!

5️⃣What do you do when you're not taking rowing classes?

Two of my three children live in the area, so 5 of 7 grandkids are here. I stay pretty busy with them. I try to get to see my son and his family in PA as often as possible.I have a fairly big yard, so spring, summer, fall (seriously, I rake about 120 to 130 bags of leaves in the fall), I am outside working on that as well in vegetable and flower gardens. I am very happy when we don't get a lot of snow to shovel in the winter. I LOVE to read, cook, and bake.

Can you smell this picture!?? 😍🌺💐🪷🪻My fitness fam surprised me with my dream of a gorgeous bouquet from Pretty Petals by to celebrate my upcoming birthday. How did I get so lucky to have such awesome friends!?!? Thank you!! 🩵🩷💛💚

Yay for these 2️⃣! A tough rowing endurance workout in the books! Today we learned about Watts and how that applies to our intensity and then we compared it to our typical intensity 3 split times.

Classes for this week! Then, I'm on a tiny break for a week. Stay moving.

LINK: First Week Of May Check out this Facebook Post designed by refreshfitnessqc.

More people need to know that I coach rowing at Quiet Strength Health and Performance. That is where I met Zack. Zack may seem quiet but he is definitely up for some good laughs. Zack picked up on rowing pretty smoothly. He listens, processes, and then executes. Quickly and efficiently. He is a great crew member, always helping me and Mary when it's needed. I wish everyone had a chance to row with Zack!

Enjoy getting to know Zack a bit more! Give him a "👍", throw him some "❤️", or leave a positive comment!

1️⃣ What made you want to start a rowing program?

My wife kept trying to get me to join her CrossFit gym and I would keep telling her no cause I wasn't wanting to do CrossFit. Then the rowing class was advertised and I told my wife I would join the gym but only the rowing program.
💜We are glad you joined, Zack! Thank you, Elizabeth!

2️⃣What has been the biggest surprise you've learned from rowing?

I thought that a higher damper setting worked like a higher gear setting on a bike. Figured if I could endure a higher damper setting that would get my meters faster.

3️⃣What would you tell someone thinking about trying rowing?

It is a great full body workout. Also not to be discouraged if you struggle at first with the movement/form that comes with practice.

4️⃣ What is your favorite memory of rowing/rowing class?

During one of our classes the CrossFit team was in also rowing and we had our rowers facing opposite directions. One of my friends got on the rower next to me and after he got off I turned his damper all the way up to 10 before his next rotation on the rower. He struggled a lot on his next rotation.

👀Whoops! LOL!!! See!?!?! Always up for some laughs! 🤣

5️⃣ What do you do in your spare time?

My wife and I go to a lot of Latin social dance events. We are also a part of a team that hosts Latin dancing 🕺💃once a month in Moline. I also enjoy biking, hiking, and traveling.

I have 2 Wednesday's designated for Beginner Row; this week and next! Sign up today!

Want to learn to row better? Check out this virtual rowing class for rowing beginners this Wednesday evening. Don't worry, if you've been rowing for a long time you can hop in on this class! I will teach to all levels of rowing!